Get your pull-up work in ! Use yesterday's pull work if you did not attend then.
AMRAP 18 Minutes:
350 Meter Row
30 mountain climbers ----keep good positioning
12 DB Push Press
9 Air Squats
30 mountain climbers ----keep good positioning
12 DB Push Press
9 Air Squats
CrossFit:
A. Squat Clean TnG 2reps every 90sec add 10# until failure
-start at 50% of 1rm complete 3 quick burpees immediately before each lift
rest as needed
5min amrap 90% effort
10 box jumps - step down
10 burpees
rest as needed
5min amrap 90% effort
10 box jumps - step down
10 burpees
rest 5mins
5min amrap open pace
burpee Muscle- ups
Notes:
- proper aerboic warm-up for the 5 minute pieces.
- work on good pacing for 90% part. should be similar times per round
- complete burpee CTB pull-ups if you do not have muscle-ups.
- if you do not have muscle-ups get some technique only work in before the conditioning
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